HOW DO I TRAIN AND RECOVER BEFORE AND AFTER A MARATHON?

Running a marathon is a huge accomplishment — a journey that starts months before race day and continues long after the finish line is crossed.

Here we guide you through how to best prepare and how to ensure optimal recovery afterwards, so that you both have a fantastic experience and give your body the best conditions to recover.

RUNNING IN THE LEAD

How long does it take to train for a marathon?

Most runners spend between 4 and 6 months training for their first marathon. The timeframe depends on your starting point: If you are already used to running 10-15 km at a time, you may be able to do 3-4 months of targeted training. If you are new to the world of running, you should take 6 months off and build your body slowly and steadily.

A basic rule of thumb is that you should be able to run about 15 km comfortably before starting a full marathon training program. From there, it's a matter of gradually increasing the amount of weekly running, adding longer runs, and working on both endurance and pace.

Man løbetræner før marathon inde i københavn.

How do you train effectively for a marathon?

Marathon training isn't just about running many kilometers. It's about training smart:

Long runs : Your most important workout. Each week, you should run a longer run that gradually increases in length so your body gets used to the physical and mental challenge. The longest training runs are typically 28-32 km — rarely longer.
Interval runs and tempo runs : These workouts improve your speed and running economy. Once a week, you can do shorter, faster intervals or longer tempo runs. Be careful not to overdo it, though. The marathon distance is not a sprint, and the main focus should be on building volume. Especially as a first-time runner who wants to have a good experience.
Easy rides : Most days should be at a leisurely pace where you can carry on a conversation without any problems. They create a good foundation and the easy pace ensures that you recover faster so you are fresh for a harder day.
Strength training and mobility : A strong foundation, especially in the core, hips, lower legs and feet, prevents injuries. Two weekly sessions of strength and mobility training can make a huge difference.
Rest days : Recovery is part of training. Plan at least one rest day per week, where you either rest completely or do very light activity.

How long does it take to recover after a marathon?

After a marathon, the body is both physically and mentally drained. It actually takes longer to fully recover than many people think.

As a rule of thumb, the body needs about one recovery day per kilometer run — about 42 days. This doesn't mean you should lie on the couch for a month and a half, but you should be extra careful to gradually build up your intensity.

For the first few weeks, you should focus on light activity such as walking, cycling or very short jogs without focusing on speed or distance. After that, you can gradually start to resume running training, but it is important to listen to your body and avoid jumping into hard sessions too early.

How to recover optimally after a marathon

Good recovery starts on race day itself:

Keep moving : Once you've crossed the finish line, try to keep moving. Walk around the area a bit to keep the blood circulating.
Eat and drink : Replenish your reserves as soon as possible after finishing. A combination of carbohydrates and protein (e.g. a banana and a protein bar) helps the body start repairing itself.
Sleep : The body recovers best during sleep. Prioritize extra sleep in the first few days after the race.
Active recovery : Gentle movement like walking, light swimming, or yoga helps blood flow and speeds healing.
Listen to your body : Pain and fatigue are natural after a marathon. But if you experience sharp pain, swelling, or persistent soreness, give yourself extra rest — or seek professional help.

Ready to boost your marathon preparation?

At Marathon Sport you will find everything you need:

🥤 Race-Pack with gels, electrolytes and energy bars
👟 Running shoes that keep you comfortable all the way
👕 Running clothes that suit the conditions

Get ready for a strong race – we'll be cheering you on all the way to the finish line!

EXPLORE OUR MARATHON GUIDES

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